Back Exercises

princesslmc2

Hello, all!

Anyone have any tips for working out the mid-lower back? I've always had issues with my back, and it's been bothering me particularly as of late. I'm doing tons of strength training for the core, arms, and legs. But feel that my back is lacking the strength it needs. I just don't want to pull it (as I do once every winter) and be out of exercising for a couple weeks.

Thanks!

cardbucfan

ABS, ABS, ABS! I"m just like you and the only thing that helps my back is to really work my abs and when I am doing any exercise at all (even laundry!) be really conscious of tightening my core and keeping it stable. I ended up in physical therapy for this and that's exactly what my therapist told me to do. Don't just do crunches, mix it up and try some Pilates DVD's too. I have a fat pooch over my abs (it will be the last place I lose weight) but the muscles underneath are very strong. Good luck.

Amarillo_NDN

I use to couldn't stand more than 5 mins before my lower back would kill me. Any excerise that works those muscles, which happen to the be weakest ones in the body, will help. For me personaly, wateraerobics did the trick.

brityn

Reverse crunches on the ball

Get a big exercise ball and lay on in on your stomach, back youself up to a wall to stablize yourself. Put your hands behind your head and hinge at the waist. So, feet on the wall for stability, belly on the ball, legs slightly bent, hands behind your head, lay all the way down and over the ball, then flex your lower back and push your upper body up. hold for two counts then lower yourself back down. You can change it up and do a little twist when you're flexed back, or put your hands straight out in line with your body as you hinge forward and back. Make sure you stretch your lower back out when you're done, to prevent the pulling you were talking about

TateFTW

Reverse crunches are a great one for doing at home. The best to isolate the lower back is the roman chair, which is only available at gyms. You hook the back of your legs into the machine and lift and lower your upper body. Another great one is straight leg deadlifts. You don't have to go heavy on this one. Just grab some weight, bend your knees to start, lift the weight until your upright, then lower and raise the weight keeping your legs almost straight. This one hits everything from the lower back down through the glutes and hamstrings and even gets a little calves.

Everything from your neck muscles to your calves is connected in your back. The muscles all overlap in a way that doesn't happen in the front of our bodies. Neglect the back of you body at your own perill!

SO, what's the best of the best? DEADLIFTS. People are terrified of deadlifts. They shouldn't be. I never said you needed to kill yourself with weights. Start small and work your way up. This bad boy hits EVERYTHING in the back of your body. I'm not kidding. Everything. Just remembr to use all of your muscles. You don't have to actually lift with just your legs, but you should FEEL like you're lifting with just your legs at first until you get used to the movement. Slow and controlled. You won't feel this compound lift as much as you would other isolation exercises. I call this a "next day" exercise, because when you get up the next day you'll be reminded that you definitely worked out. (in a good way!)